Ohio State University Extension Family and Consumer Sciences

Posts Tagged ‘stress management’

Do you ever feel like you have too much to do and not enough time to get it all accomplished? If that sounds like “the story of your life,” you are certainly not alone!

A few months ago, I had the opportunity to attend a training in energy management offered by my employer. At the training, I learned that the average person’s energy capacity peaks around age 25 or 30, but demands on our time increase with age. Many of those demands are due to responsibilities we choose to take on, such as raising families and taking promotions at work. However, that doesn’t lessen the squeeze we feel trying to do more in less time. While we are unable to add more hours to the day no matter how hard we work, experts suggest that managing energy rather than time can help you feel more satisfied and less stressed in your life. It may also improve your physical, mental and social health, since we tend to sacrifice sleep, relationships, exercise, healthy eating and more when we feel caught up in the demands of day-to-day life.

To begin managing and maximizing your energy, see the infographic below to learn about the four different dimensions of energy and strategies you might use for improving each of them in your own life.

As you review the dimensions, take inventory of whether you are engaging in energy promoting or energydepleting behaviors in each realm. To maximize energy, you need to recharge yourself every time you expend a significant amount of your energy. This means incorporating energy promoting behaviors into your routine in place of any energy depleting behaviors that you regularly engage in, despite how hard it may seem to make a change. But, rather than viewing the change as “one more thing” you have to do, try to view the change as an investment in yourself. You might ask yourself the following reflection questions to identify realistic, attainable changes you could make:

Who or what is getting my energy?

Is my energy flow aligned with what I want or value in life?

If the answer to the second question is “no”, it might be time to make a change in the direction of your energy flow. Your life will feel more purposeful and meaningful when your energy flow aligns with your ultimate life goals and values. Take some time today to evaluate whether you are using your energy in a way that invigorates and revitalizes your whole self.

Written by: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewed by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County

2019 is here. January is the perfect time to focus on the creation of a simpler life. The hustle and bustle of the holidays is over, there are no outdoor chores such as yard work to worry about yet, and the cold weather allows us the opportunity to slow down and reflect. Imagine having more time to do the things you enjoy with less stress! Simplifying allows you to have more control of your life, reduces wasted time, incurs less stress, and increases opportunities for more happiness.

Learning to simplify your life can completely change your life for the better. We are all trying to manage life, work, finances, family, etc. This can be overwhelming and exhausting. Why not create a plan to simplify this year by choosing one or more of the following suggestions to begin with:

Simplify your Commitments

Look at your calendar. Is there an activity every single day? Reevaluate these activities, based on their value and reduce them.

Simplify your Shopping

If you are overspending due to impulse shopping, create a shopping list and stick to it.

Simplify your Entertainment

There are hundreds of channels to choose from as well as websites, podcasts, YouTube channels, and video games. Make it a priority to spend at least some of your time detached from technology. Do you really want to look back on 2019 and know that your biggest accomplishment for the year was how many shows you binge-watched??

Simplify your gadgets

We all have an abundance of gadgets, cleaning supplies and digital services. Downsize and use what you determine is absolutely needed. Only use one type of calendar for schedules.

I love the holiday season. The hustle, the bustle, the decorations and most importantly spending time with my family, friends and loved ones. I enjoy making home decor and gifts for others. But….. sometimes I take on a little more than I should and find myself stressed out. I bet I am not the only one who is over-committed.

It can also be common for our health goals to take a backseat to the celebrations and obligations of the season. Do you want some tips and ideas to relax and enjoy the holidays in a healthier way this year? Join the CALM Down for the Holidays email wellness challenge for healthy living tips and encouragement to help you make the most of this holiday season.

The “CALM Down for the Holidays Challenge” is an on-line challenge designed to help you explore ways to simplify the upcoming holiday season. Messages will include tips to help you:

Find your Quiet Place

Reduce Stress

Move More

Practice Mindfulness

Explore Gratitude

Feather Your Nest

Eat Healthy Meals

Reflect on Wellness/Self Care

Simplify Holiday Routine

Improve Sleep Habits

Do you need a little extra motivation to help you get started? Are you stressed for time and need ideas to help you fit activity into your day? If so, join me for this Challenge!

Each week you will receive two free e-communications, containing wellness and reflection tips. In addition, a checklist will be available for download to help participants track their progress. Pre- and post- online surveys collect comments to improve future challenges and track participant progress. You will also have access to additional information on Blogs, Facebook and Wellness Text Messages.

Interested in participating in this on-line challenge?

Sign up by following this link to enroll: http://go.osu.edu/calmpick18 . You will be enrolled and begin receiving e-communications starting the week of November 19th. While Facebook™ will be utilized; participants only need to have an email address.

Challenge Check Off

Writer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, rabe.9@osu.edu

I enjoy walking during my lunchtime. When I do, this break away from my desk refreshes me. It helps me re-focus as I breathe in the fresh air and take a few minutes to get out of the “work mode”.

A few weeks ago, while crossing the railroad tracks behind my office, I noticed that someone ran through the railroad crossing bar in their haste to “beat the train”. I see this happen every few weeks – someone hears the signal that a train is approaching; they speed up and try to get through the tracks before the cross bar comes down. It always surprises me that we are in such a hurry that we would risk our lives to save a few minutes.

As my picture shows, the person made it through without being hit by a train but they damaged the safety bar at this railroad crossing – I’m sure their car was also damaged. We called the number of the RR company and the sheriff to report this violation.

I saw another example of stress, haste and anxiety during my morning commute this week. While at a red light, I glanced over at the driver beside me. She covered her face/eyes with her hands as she realized something that she remembered she needed to do. She pulled into a place of business to text, turn around or get re-focused. I was happy she decided to pull over and handle the situation she faced. This was a safe solution to her dilemma.

Why is this important? In the frantic pace of our lives, we make quick and impulsive decisions that may affect many lives in a negative way. Check out these stats from the National Highway Traffic Safety Administration (NHTSA) at U.S. Department of Transportation:

Three out of four crashes occur within 25 miles of a motorist’s home. Fifty percent of all crashes occur within five miles of home.

A calculation of NHTSA statistics on the rate of deaths per collision in vehicle/vehicle crashes versus the Federal Railroad Administration statistics of deaths per collision in vehicle/train crashes reveals:

A motorist is almost 20 times more likely to die in a crash involving a train than in a collision involving another motor vehicle.

What can you do to pause the hectic pace of your life?

Practice a savoring walk where you avoid distractions and focus on your surroundings.

I’m not asking when you last took a vacation; instead, when did you take a day off for yourself?

Sadly, over half of Americans end the year with unused vacation days, collectively sacrificing 662 million days off. The Project Time Off report found that compared to employees who use all of their vacation time, employees who end the year with unused vacation time are lower performers: they are less likely to have been promoted within the last year and less likely to have received a raise or bonus in the last three years. Furthermore, those who fail to use their vacation time report feeling more stressed than those who use all of their vacation time.

While I don’t always take vacations, about once a month I take a vacation day to spend time with my nephew. I call these days my mental health days. They provide me with a mental break from my work and allow me to spend time in a low stress environment. My nephew and I almost always spend time together outside, and we sometimes do activities together like coloring or reading story books. I find great joy in watching this little man explore the world around him!

Playing “house” with my nephew

For me, these days are pre-planned. I believe that it’s important to take time for yourself to do activities that you enjoy to help prevent and cope with stress, and I try to practice that in my personal life. If this is a new concept to you, identify a few stress coping strategies you might use to take time for yourself when you need it, such as:

Additionally, you might find that you have days when it makes sense to use a sick day as a mental health day. Just as there are days when you find it better to call in sick to work than attempt to power through the day because you feel lousy physically, we all have days when anxiety and stress are too distracting to perform our best. When this is the case, go ahead and call off – and don’t feel guilty about doing so! If you had the flu, no one would blame you for calling off sick. Learn to prioritize your mental health as much as your physical health, and do what you need to do to take care of yourself.

The holidays are a time for eating delicious food and spending time with friends and family. Studies show the average American gains one pound during the holiday season. If you are on a special diet due to elevated blood pressure or high cholesterol, holiday foods can be tricky. No one food or beverage is good or bad, but some have more health properties than others.

Review the following five holiday foods to indulge in this year (and the seven to limit consumption of) to ensure a healthy holiday season.

NICE Holiday Foods

Cranberry Sauce

Pumpkin Pie

Tangerines

Dark Chocolate

Nuts

Eat these lighter, nutrient rich foods more often during the holiday season. Make it a challenge to try and get the healthiest version of each dish available.

NAUGHTY Holiday Foods

Egg Nog

Pecan Pie

Gravy/Sauces/Dips

Cheese Cake

Fudge

Croissants

Coffee Beverages

These foods and drinks are special occasion foods to enjoy on a limited basis. Reach for these foods less often or modify the recipes to make the dishes healthier. Choose wisely during the holidays. Plan ahead for holiday parties, drink water prior to eating out, and eat the “naughty foods” in moderation.

Take care of yourself this holiday season, and remember that fitness, stress management and sleep also play important roles during the holidays!

Why do you listen to music? Take a moment to think about where you are at, what you are doing or how you are feeling when you choose to play music.People listen to music:
• for a boost and to relieve stress
• to keep them awake during a long car journey
• to help them relax or fall asleep
• to soothe their baby
• to dance with their children or family
• to break up the work day
• to run faster
• to deal with a break up
• to influence their creativity

While we know music helps us daily to accomplish tasks, change our moods, deal with problems, relax, exercise and even celebrate – it can also be a therapy.

Music and rhythmic sounds have been used as healing powers for centuries throughout the world. It is only recently that modern physicians have rediscovered how music can help emotional and physical health and wellness through music therapy. Through music’s rhythm, order and predictability, it can help people express themselves and improve speech, walk, and move better, and improve memory. Music therapy can also help relieve pain, anxiety and long term illnesses (cancer, stroke, heart disease, respiratory conditions) or help with a progressive disease such as Parkinson’s.

Research has also shown that:

Music helps the brain produce a calming substance and slow down your body when it’s overactive.

Listening to music can have a real effect on various parts of the brain such as memory and vision.

Music really can change our mood and even help us concentrate.

While listening to music, patients’ blood pressures and heart rates became more stable.

Listening to pleasurable music is good for your heart because it can produce ‘musical chills’ which trigger the release of the feel-good chemical dopamine.

Even though the science of music therapy is still in the early stages it has shown to have a significant positive impact on our health and well being.

Ah, the healing power of music – that’s music to my health – and your health too!

Writer: Candace J. Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County, Heart of Ohio EERA, heer.7@osu.edu

Reviewer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu